Corn Bread-Topped Beef & Black Bean Chili by
TRobinson
Source: Clean Eating
Ingredients
CHILI:
1 lb extra-lean ground beef
1 yellow onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
2 tbsp low-sodium tomato paste
1 1/2 tbsp chile powder
2 tsp ground cumin
1 tsp dried oregano
1 15oz BPA-free can black beans, rinsed and drained
4 cups jarred or boxed unsalted diced tomatoes
3/4 cup fresh or frozen corn kernels
1/2 cup low-sodium vegetable or chicken broth
1/4 tsp each sea salt and fresh ground black pepper
CORNBREAD:
3/4 cup whole-wheat flour
1/2 cup whole-grain cornmeal (not the stone-ground variety)
1 1/2 tsp baking powder
1/4 tsp sea salt
1 egg
1 cup low-fat buttermilk
1 tsp olive oil
2 tbsp chopped fresh cilantro or parsley
1/3 cup shredded low-fat cheddar cheese
1
lb extra-lean ground beef
1
yellow onion, chopped
1
stalk celery, chopped
2
cloves garlic, minced
2 tbsp
low-sodium tomato paste
1
1/2 tbsp chile powder
2 tsp
ground cumin
1 tsp
dried oregano
1
15oz BPA-free can black beans, rinsed and drained
4 cup
s jarred or boxed unsalted diced tomatoes
3/4 cup
fresh or frozen corn kernels
1/2 cup
low-sodium vegetable or chicken broth
1/4 tsp
each sea salt and fresh ground black pepper
3/4 cup
whole-wheat flour
1/2 cup
whole-grain cornmeal (not the stone-ground variety)
1
1/2 tsp baking powder
1/4 tsp
sea salt
1
egg
1 cup
low-fat buttermilk
1 tsp
olive oil
2 tbsp
chopped fresh cilantro or parsley
1/3 cup
shredded low-fat cheddar cheese
Instructions
Preheat oven to 400. In a large, deep ovenproof skillet on medium, add beef, onion, celery and garlic and saute, breaking up with a spoon, until beef is no longer pink and vegetables are soft, 6 to 8 minutes.
Add tomato paste, chile powder, cumin and oregano. Cook, stirring constantly, for 30 seconds. Add beans, tomatoes, corn, broth, 1/4 tsp salt and pepper; bring to boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 12 minutes.
Meanwhile, prepare corn bread; in a medium bowl, whisk flour, cornmeal, baking powder and 1/4 tsp salt. In a small bowl, whisk egg, buttermilk and oil; pour over flour mixture and add cilantro. Stir just until combined; spoon 8 dollops evenly over top chili, using up all of mixture.
Bake for 30 to 35 minutes, until corn bread is golden and cooked through. Remove from oven and sprinkle with cheese. Switch oven to broil setting on high and broil, watching closely, until cheese is bubbling, 1 minute. Let stand for 5 minutes before serving.
Servings: 8
Nutrition Information (per serving):
Calories |
218 |
Fat |
4 g |
Saturated Fat |
1 g |
Cholesterol |
31 mg |
Sodium |
393 mg |
Carbohydrates |
27 |
Fiber |
5 g |
Sugars |
6 g |
Protein |
17 g |